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At Quebec Méga Trail 2024, more than 46.4% of participants were women across all distances. This trend is rising, especially in long-distance races! More and more women are hitting the trails, challenging stereotypes, and proving that mountains belong to them just as much as anyone else.
Despite this progress, some myths about women’s running still persist. And as a physiotherapy clinic expert in prevention and sports, we know how these misconceptions can discourage some women from running—whether due to fear of injury, pain, or simply lack of information.
Here are five common myths to debunk so that more women can take their place at the starting line and on the trails!
This topic often comes up, yet studies show no direct impact of the menstrual cycle on performance. What really matters is how each woman experiences her cycle.
Between 75% and 80% of female athletes report menstrual symptoms—cramps, fatigue, sleep disturbances, etc. Some find their training affected, while others don’t. But beware! If your cycle becomes irregular, disappears, or changes drastically due to intense training, that’s not normal.
More than 50% of female athletes experience menstrual disorders related to energy deficits, compared to only 5% in the general population. Missing your period is a warning sign—consult a healthcare professional!
This issue is not talked about enough, yet 1 in 3 women who engage in sports experience urinary leakage. And no, it’s not just after childbirth!
The repeated impact of running—especially downhill or during intense efforts—puts pressure on the pelvic floor. Weak muscles, poor coordination, or even excessive tension in the pelvic floor and abdominal muscles can cause leakage.
If you plan your runs based on bathroom availability or worry about leakage before heading out, that’s not normal. These symptoms indicate muscle imbalances that should be addressed.
The good news? There are solutions!
Urinary incontinence is not a life sentence—listen to your body and don’t let it limit your love for running!
3. Running only improves physical health : False!
Running is great for cardiovascular health, muscle strength, and bone density, but its mental health benefits are just as powerful!
Here are some proven mental benefits of running:
At our clinic, we see runners who come in for physical pain but tell us how much running helps them manage daily stress.
And honestly, what’s better than a trail, a breathtaking view, and a solid uphill climb to clear your mind?
If you think women are naturally at a disadvantage in running, think again! Over long distances, women are closing the gap with men, not due to superior strength but because of other physiological advantages:
But beyond performance, the real challenge is making room for running in everyday life—balancing personal, family, and professional responsibilities.
At the end of the day, running is about claiming your space. The mountains are for everyone!
Regardless of your breast size, you need support while running—especially if you’re new to it. Breasts are made of fragile tissue and lack muscle, meaning they can move up to 15 cm per stride, causing pain, hypersensitivity, or even posture issues.
A well-fitted sports bra helps reduce impact, improves posture, and can even enhance running technique.
That said, the body can adapt over time. Some runners who never wear support develop tolerance and experience no discomfort. The key is to listen to your body and choose what allows you to run comfortably and pain-free.
Trail running among women is gaining momentum, and that’s fantastic news! But to keep up the progress, we must break taboos and improve awareness about the realities of women’s running.
As a physiotherapy clinic and trail-running enthusiasts, we truly believe every woman should feel confident at the starting line, regardless of her level, age, or concerns. The mountains are waiting for you.
So lace up, take a deep breath, and go for it!
